L drill DEMO 4 attempts to find best time.
Every 90 seconds for 7:30
Clean pull DEMO–6×3
Note: Work up to a heavy 3 rep clean pull. Reps must be touch and go.
Run 1 mile
20 burpee box jumps 24″/20″
5 rope ascents 15ft (start from seated position each time)
5 minutes to find a 20 rep max bamboo beach DEMO
Thanks Diana Elias for the great photo!